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3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
)
1. Movement Prep/Activation and Increasing Heart Rate
6 minutes moving through:
1:00 Row OR Ski (moderate)
50 Single Under
10 Alt. Leg V-Up
10 PVC Pass Through
10 PVC Behind the Neck Press
10 PVC Overhead Squat
-Then-
Warm Up to Overhead Squat weight.
2. Workout Prep
1 set (at workout pace):
10 Double Unders
2 Overhead Squats (at workout weight)
5 GHD Sit Ups
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 GHD Sit Ups
Time Cap 15 Minutes
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch you get the most stretch out of)
Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch